Chicken and Cheddar Casserole

The conversation at my house last night:

“Gary, what do you want for dinner tonight?”

“I don’t know. What do you want?”

“Oh, I don’t know. What do you want?”

Sound familiar?

I named off some possibilities, but nothing moved us—until I asked, “How about a casserole?” Yes. I had finally answered the dinner quiz question. Gary loves casseroles, and so do I every now and then. I guess they remind us of the comfort food of our childhood. Instead of using a processed cream soup, I made an easy, all-natural cream sauce. I used whole milk, but you could go healthier by adding a lighter milk, or you could go all-out indulgent and use half-and-half or cream. I opted for brown rice, and instead of the traditional bread crumb topping, I added sliced almonds for a little crunch.

Chicken and Cheddar Casserole

2 tablespoons olive oil
2 tablespoons butter
1 small yellow onion, diced
1/3 cup diced red bell pepper
1 cup chopped fresh mushrooms
1 large clove garlic, minced
4 tablespoons flour
1 ½ cups chicken broth
1 cup milk
1 ½ cups grated Cheddar cheese, divided
Kosher salt and ground black pepper to taste
3 cups cooked white or brown rice
3 cups cooked chopped chicken
1 tablespoon chopped fresh parsley
Sliced or slivered almonds (optional)
Sliced green onions (optional)

Preheat oven to 350 degrees.

Melt butter and olive oil in a large pan over medium heat. Add onion, bell pepper, mushrooms, and garlic. Sauté for 3 minutes, stirring to prevent garlic from burning. Add flour and cook for 1 minute, stirring. Pour in stock, and cook, stirring, until sauce thickens. Add milk, 1 cup of the cheese, and season to taste. Cook until cheese is melted. Add chicken, rice, and parsley.

Pour mixture into a casserole dish. Top with remaining cheese. Bake for 25-30 minutes until casserole is bubbly. Top each serving with almonds and green onions if desired.

Gary went back for seconds—three times.

Grown-Up Salisbury Steak

My friend, Theresa, is a natural foodie. She knows the good stuff, and I’m always happy when she shares one of her tasty recipes with me. The most recent is this scrumptious Salisbury Steak with Mushroom Gravy. It's not like the Salisbury Steak of my childhood—something I avoided in the school cafeteria lunch line—or the soggy, meat-like substance bathed in greasy gravy that I remember from the Piccadilly. Instead, this tastes truly steak-like—a nice combination of simple ingredients that bring out only the best in a comforting beef dish. A grown-up mushroom wine gravy replaces the old, oily version. This recipe will make you forget all about the the lunch-line’s version of Salisbury Steak.

I used extra-lean, local, farm-raised beef. I seared my patties for only two minutes on each side—lean meat takes less cooking time, and medium rare in the middle is just right. If you’re using a fattier meat, try cooking for 3 minutes on each side.

Thank you, Theresa! Keep those good recipes coming.

Salisbury Steak with Mushroom Gravy

1/3 cup diced onion, divided
½ teaspoon black pepper
½ teaspoon salt
2 garlic cloves, minced
1 lb. ground beef
Olive oil

1 tablespoon butter
8 oz. mushrooms, quartered
1/3 cup dry red wine
1 ¼ cups beef broth
1 tablespoon all-purpose flour
1 teaspoon red wine vinegar

Combine ¼ cup onion, pepper, salt, garlic, and beef. Shape into four ¼ pound patties. Season again lightly with salt if desired. Add about 1 tablespoon oil to a skillet, and heat over medium high heat. Cook patties 2 minutes on each side or until browned. Remove from heat.

Melt butter in pan over medium heat. Add mushrooms, and sauté for 4 minutes. Stir in wine and remaining onion, and cook 2 minutes. Pour broth into pan, and bring to boil. Add some of the hot broth to the flour in a small bowl, and stir to paste consistency. Add back to pan, and cook 5 minutes or until thick. Add patties and vinegar to pan, and cook for 2 minutes.

Light on the Mayo Chicken Salad

Throw away all your other chicken salad recipes. Don’t chop any onions—or halve any grapes—or boil any eggs—or toast any nuts. Oh, and while you’re at it, forget all the guilt you always felt eating fatty “salad” spreads. Instead, try this easy, light, flavorful alternative.

You won't believe how good this chicken salad tastes—seriously.

Light on the Mayo Chicken Salad

2 cups cooked diced chicken
1/2 cup plain, non-fat Greek yogurt (Fage is my favorite)
1 celery stalk, diced
1 tablespoon good mayonnaise
1 tablespoon good olive oil
1/2 - 1 teaspoon dried dill
1/4 - 1/2 teaspoon salt
1/4 teaspoon pepper
Chicken stock (if needed)

Mix all ingredients together until well blended.

Tip: If your chicken salad is thicker than you prefer, and you’d like to thin it out a little, add a splash of chicken stock.

Serving suggestion: If you haven’t tried flourless Ezekiel bread, check it out. It’s made from organic, sprouted whole grains and legumes—no sugar added.

Heat oven to 400 degrees. Drizzle both sides of bread with a bit of olive oil, along with a sprinkle of kosher salt, if desired. Toast bread 10 minutes on lowest rack until browned; turn over and toast another 10 minutes or until desired brownness. Remove from oven, and allow to cool for a few minutes. Top with fresh spinach leaves, followed by a layer of chicken salad. Drizzle with olive oil and season to taste with kosher salt and pepper before serving.

My Silk Purse

Last night, I had one of my occasional flops in the kitchen. No one’s perfect, and I am certainly no exception. I had plans for a fresh, vegetable sauté to eat alongside a chicken and rice casserole. After I finished my concoction, Gary took one bite and said, “Kinda mushy, isn’t it?” He was right. I had overcooked my sauté into a mushy mess.

Plan B: pureed vegetable soup!! A delicious accident.

Squash, Tomato, and Red Pepper Soup

2 tablespoons olive oil
½ of a medium yellow onion, diced
Kosher salt and freshly cracked black pepper
2 large garlic cloves, chopped
3 small-medium zucchini or yellow squash or a mix, chopped
½ of a red bell pepper, diced
4 ounces fresh white mushrooms, diced
2 tomatoes, diced
Fresh basil leaves, chopped
Chicken Stock
Water
Honey or agave nectar (optional)

Heat olive oil in a large skillet over medium to medium-high heat. Add onions and garlic, along with a sprinkle of salt. Sauté until the onions soften, about 3 minutes.

Add the chopped zucchini and squash, plus a sprinkle more salt, and sauté until they begin to soften, about 3-4 minutes. Add red bell pepper and mushrooms, and, you guessed it, another sprinkle of salt. Cook for about 6-7 minutes until veggies are fork tender.

Add the tomatoes and stir. Cook another 2 minutes. Stir in chopped basil, and remove from heat.

Remove from heat, and allow vegetables to cool. Add mixture to a food processor or blender, and puree to desired smoothness, adding chicken stock to loosen the mixture. Transfer vegetables back to the skillet or a pot. Heat over medium-low heat. Add more chicken stock or water until soup is desired consistency. Season to taste. If you like, add a little honey or agave nectar for a note of sweetness.

Tip: Seasoning in layers—lightly after each addition—will result in better incorporation and more consistent, deep flavoring.

Peanut Butter Banana Grape Smoothie

I love smoothies, and here’s my new favorite. Full of healthy ingredients, this sweet, creamy treat is filling and perfect any time of day. Don’t skip the Greek yogurt—you’ll find it adds a richness that regular yogurt can’t match. The key to this smoothie is frozen fruit (you don’t need ice that can dilute your smoothie). Peel and quarter bananas; pick and wash red or black, seedless grapes. Place fruit in separate freezer bags for ease and convenience.


All natural, no added sugar, healthy—just perfect.

Peanut Butter Banana Grape Smoothie

¼ cup plain non-fat Greek yogurt (I prefer Fage)
1 banana (4 quarters)
1 generous handful frozen grapes (red or black seedless)
1 heaping tablespoon natural peanut butter
½ cup milk of your choice (I love fresh from my hometown dairy. Don’t feel guilty using whole milk—it’s only ½ a cup.)

Add all ingredients to blender, and puree until smooth. This will be a THICK smoothie. Makes one generous, decadent, naughty-tasting serving. You won’t believe it’s actually good for you.

Spicy Sweet Potato Salad

Sweet potatoes play more of a starring role in my recipes these days. I love a traditional potato salad, but I wondered how this favorite of mine would taste with less white potatoes and more orange ones. Greek yogurt replaces some of the fattier mayo in my recipe, and jalapeno peppers make it nice and spicy.

Spicy Sweet Potato Salad

2 sweet potatoes
½ lb. red potatoes
Olive oil
Kosher salt to taste
Fresh cracked black pepper
¼ cup red onion, minced
1 clove garlic, minced
½ large jalapeno pepper, seeded and minced (or more to taste)
Juice of 1 lemon
¼ cup plain Greek yogurt
¼ cup good mayonnaise
½ - 1 teaspoon curry powder (or more to taste)
2 tablespoons parsley or cilantro, chopped
Black pepper to taste

Preheat oven to 400 degrees.

Clean potatoes (I don’t peel my sweet or red potatoes), and dry. Cut sweet potatoes into ½ inch dice. Quarter red potatoes, or cut smaller if potatoes are larger. Arrange on a baking sheet. Drizzle with olive oil, and sprinkle with salt and pepper. Bake for 20-30 minutes until potatoes are tender.

Mix garlic, jalapeno peppers, lemon juice, Greek yogurt, mayonnaise, curry powder, parsley/cilantro and pepper.

Place potatoes in a bowl, and add yogurt, mayo mixture. Toss gently, and season to taste.

Serve warm or cold.

Mexican Shrimp and Black Beans

Here’s a delicious way to serve shrimp if you’re looking to get away from the standard shrimp with pasta, or shrimp with butter, or fried shrimp, or mayonnaise-based shrimp salad. You get the idea. It’s a healthier option, full of exciting flavors and textures.

Mexican Shrimp and Black Beans

1 lb. shrimp, peeled and deveined; tails removed
Olive oil
Kosher salt
Black pepper
Chili powder

2 cans black beans, drained and rinsed
½ cup purple onion, chopped finely
2 cloves garlic, minced
1 jalapeno pepper, seeded and minced
¾ teaspoon oregano
¾ teaspoon ground cumin
¼ cup fresh lime juice
¾ teaspoon kosher salt

2 avocados
Cherry tomatoes, halved
½ cup fresh cilantro, chopped
Cooked brown rice

Preheat oven to 400 degrees. Place shrimp on a baking sheet. Drizzle with about ½ tablespoon olive oil, and sprinkle with desired amount of salt, pepper, and chili powder. Roast for 6-8 minutes, just until shrimp become pink. Remove from oven and set aside.

In a medium bowl, combine beans, onion, garlic, jalapeno pepper, oregano, cumin, lime juice and kosher salt.

Halve avocado, and remove pit. Slice avocado in shell in about ½ inch cubes. Remove cubes from shells, and add to bean mixture. Slice desired amount of cherry tomatoes, sprinkle lightly with salt, and add to avocado and beans. Add cilantro and shrimp, and lightly toss everything together. Adjust seasoning.

For each serving, top desired amount of brown rice with shrimp and bean mixture. Top with cherry tomatoes and a good drizzle of olive oil.

Guacamole-Style Baked Avocados with Eggs

The avocado—creamy, rich, decadent—and lucky for me, healthy. The fat in avocados is the good kind, so I eat them often, in guacamole (of course), in salads, on sandwiches, and sometimes just on their own, sprinkled with a little lemon or lime juice, kosher salt and fresh cracked black pepper.

My good friend, Penny, recently shared a baked avocado recipe with me, and it’s been on my mind ever since. That recipe included bacon, but I top mine with my favorite guacamole ingredients instead.

I wondered how baking the avocado may compromise the integrity of its texture, so here’s what I did. I kept my avocados in the refrigerator until I was ready to bake them. I also used room temperature eggs, figuring they would take less time to set. I think this technique works deliciously well. I hope you agree.

Guacamole-Style Baked Avocados with Eggs

Ripe avocados, chilled
Fresh lime juice
Kosher salt
Freshly cracked black pepper
Eggs, room temperature
Fresh tomatoes, finely chopped
Jalapeno peppers, minced
Purple onions, minced
Minced garlic (optional)
Chopped fresh cilantro

Preheat oven to 425 degrees.

Slice avocados, and remove pits. Slice a thin layer off the bottom of each half so that avocados remain stable, and place in a baking dish. Depending on the size of your avocados and eggs, it may be necessary to scoop out a little avocado flesh.

Squeeze lime juice over avocado halves, and sprinkle with a little salt and pepper. Fill each avocado half with an egg—don’t worry if your egg whites run over a bit. Add a little more salt and pepper over each egg.

Bake for about 10 minutes until egg whites are set but yolks are still soft (I actually prefer mine runny). Remove from oven, and add toppings. Serve with your favorite bread or tortilla chips.

“An Experiment in Sausage” or “What I Did with Ground Turkey”

What to do with a coupon for organic ground turkey, even though you don’t typically eat ground turkey? You take coupon to grocery store—because it’s $1.00 off—then you lose coupon while shopping. You still buy said ground turkey without coupon because you hate to ask checkout girl to take it back. You get ground turkey home, but you have no idea what to do with it. Turkey burgers sound tired and done to death—so does turkey spaghetti, turkey meatloaf... Suddenly, you decide that breakfast would be perfect for dinner, and there you have it. Turkey sausage.

You never find coupon, but breakfast dinner is amazing.

Spicy Turkey Sausage

1 lb. organic ground turkey
1 teaspoon kosher salt
½ teaspoon sage
½ teaspoon ground ginger
¼ teaspoon cayenne pepper (1/8 if you like your sausage more mild)
½ teaspoon ground black pepper
2 cloves garlic, minced

Vegetable oil

Gently mix all ingredients in a large bowl (don't overwork meat). Divide mixture into 8 equal parts (about 2 oz. each). Form into patties.

Meanwhile, heat 1 tablespoon vegetable oil in a large skillet (I used an electric skillet set between 320-340 degrees). Fry sausages until browned— about 6-7 minutes on each side.

If you try this recipe, I’d love to hear your feedback. Send me a message at selftaughtfoodie@gmail.com to let me know what you think.

My New Favorite - Brie Pizza

This pizza is too simple really. I'm amazed that so few ingredients deliver such amazing flavor. Spread pre-baked pizza crust with a thin layer of pesto sauce. Top with:

Canadian bacon or pancetta
Sun dried tomatoes
Sliced brie cheese
Thinly sliced purple onion
Shredded mozzarella cheese (optional)

Bake at 400 on lowest oven rack for 10 minutes or so until bottom crust is golden brown. Move to middle oven rack, and cook for about 10 more minutes until the edge of the crust has browned to your preference, and cheese is melted. Remove from oven, and allow pizza to rest for 5-10 minutes before slicing. Drizzle good olive oil over pizza slices, and top with chopped fresh rosemary before serving.

Photos of this deliciously amazing pizza to come--I'm be doing this one again REAL soon.

Aromatic Chili

This newest chili creation of mine has so many of my favorite ingredients: cumin, red pepper, garlic, Mexican beer, and chocolate. Yes, chocolate. Just a hint. It offers that little bit of extra depth and sweet cocoa flavor to the chili. A touch of cinnamon also adds a nice warmth.

Aromatic Chili

2 tablespoons vegetable oil
1 lb. ground chuck
2 yellow onions, chopped
3 tablespoons chili powder
1 tablespoon ground cumin
1 teaspoon salt
½ teaspoon cayenne pepper
1/2 teaspoon ground cinnamon
1/4 teaspoon crushed red pepper flakes
5 cloves garlic, minced
2 (12-ounce) bottles Mexican beer
3 (14.5-ounce) can diced tomatoes
2 tablespoons tomato paste
1 cup beef broth
1 can each kidney and black beans, drained and rinsed
2 ½ teaspoons salt
1-ounce dark chocolate chopped (I like Ghiradelli 72% cacao)

Grated Cheddar, for garnish
Finely chopped green onions, for garnish
Chopped fresh cilantro leaves, for garnish

Heat the oil in a large Dutch oven over medium heat. Add the beef, onions, chili powder, cumin, salt, cayenne, cinnamon, and crushed red pepper flakes. Cook until meat is browned—about 7 minutes. Add garlic and cook additional 1 minute. Add the beers, tomatoes, tomato paste, beef broth, beans, salt, and chocolate to the pot. Bring to a boil. Reduce to a simmer, and cook for about 1 ½ hours, stirring often.

Top with sour cream, grated cheese and cilantro.

Veggie Soup with Pesto and Parmesan Cheese

Although spring is officially here, it felt unseasonably cool in Oxford yesterday--perfect soup weather. I craved vegetable soup, but I wanted something savory, rich, and a little extra-special. Gary is a pesto fanatic, so it all started there--or should I say "finished" there. A teaspoon or two of pesto on top of each bowlful, along with grated parmesan cheese, satisfied my cool spring soup craving.

Veggie Soup with Pesto and Parmesan Cheese

Cooked rice, barley, or pasta

2 tablespoons olive oil
2 medium carrots, finely chopped
2 celery stalks, finely chopped
2 small onions, chopped
3 large cloves garlic, minced
1 teaspoon fresh thyme, minced
1 bay leaf
¼ teaspoon kosher salt
2 tablespoons tomato paste
4 cans chicken stock
1 medium zucchini, chopped
1 cup frozen English peas
1 teaspoon salt
Fresh cracked black pepper
Prepared pesto sauce
Fresh parmesan cheese

Heat olive oil in a Dutch oven over medium heat. Add carrots, celery, and next 5 ingredients; sauté for 8 minutes. Stir in tomato paste, and cook additional 2 minutes. Stir in chicken stock, and add zucchini, peas, salt and pepper to taste, and bring to a boil. Reduce heat to medium-low, and simmer gently for 20-25 until vegetables are desired tenderness.

Add desired amount of rice, barley, or pasta to pot, and stir to heat through. Top each serving with 1-2 teaspoons pesto and parmesan cheese to taste.

Sweet Potato Hash

Purple sweet potatoes are my new favorite. Colorful veggies are so healthy, and the more colorful, the better. I like to mix deep purple with the bright orange sweet potatoes. Garnished with a fresh green herb, this dish is as pretty as it is delicious. Serve with eggs or as a side dish with your favorite entree.

Purple and Orange Sweet Potato Hash

¼ cup olive oil
2 large sweet potatoes (purple and orange), peeled and cubed into small ½-inch pieces
½ cup red onion, chopped
½ cup red bell pepper, chopped
½ - 1 chipotle en adobo, minced
2 large cloves garlic, minced
Kosher salt
Fresh cracked black pepper
Chopped fresh Italian parsley
Grated parmesan cheese (optional)

Heat olive oil in a large skillet over medium heat. Add potatoes with a generous sprinkle of kosher salt, and sauté for 10 minutes. Add onions, bell pepper and chipotle, along with a little more salt. Cook for about 10 more minutes, stirring frequently, until potatoes are tender (Don’t panic if pan becomes a little dry. Add more olive oil, if desired. Just keep stirring.). Turn heat to high, and cook for additional 2 minutes or so until potatoes begin to brown and crisp. Add garlic during last minute or so of cooking.

Remove from heat, and add parsley. Adjust seasoning, and garnish with parmesan cheese, if desired.

Steel Cut Oats with Blueberries and Walnuts

My oatmeal journey began long, long ago when I was a little girl. Like most kids, I ate instant oatmeal from the packet that my mom prepared for me every morning. Apple cinnamon and maple walnut were my favorites. Of course, it was loaded with sugar, and the texture was, well—mushy. As an adult, I graduated to old-fashioned rolled oats. I could add my own amount of sugar, along with whatever toppings I liked.

Then, about a year ago, my boss suggested that I try steel cut oats. He explained to me that they are the least processed type of oat cereal. Steel cut oats are cut into small chunks instead of flattened out. I immediately loved the texture and the flavor. They take about 20 minutes to cook for a perfect al dente texture—more time than other types of oats—but so worth it.

I add walnuts, cinnamon, and blueberries (fresh or frozen), which provide the perfect amount of sweetness for me. If you like your oats a little sweeter, add a drizzle of honey or agave nectar.

This is so NOT the oatmeal of my youth. Journey complete.

Steel Cut Oats with Blueberries and Walnuts

3 cups water
½ teaspoon kosher salt
1 cup steel cut oats
Fresh or frozen blueberries
Chopped walnuts
Honey or agave nectar (optional)
Ground cinnamon

Heat water in a medium to large pot to boiling. Add oats, and stir. Turn heat to low, cover, and cook oats for 20 minutes (or a little longer if you like your texture softer than al dente). Tilt lid if oats start to boil over. Stir occasionally to prevent oats from sticking.

After 20 minutes, remove oats from heat, and let sit for about 3 minutes before serving. For each serving, put a heaping ½ cup oats into a bowl. Add ¼ cup each of blueberries and walnuts (or more to taste). If you use frozen blueberries, the heat of the oats will usually melt them nicely. If not, stick the bowl of oats in the microwave for a minute or so.

Sprinkle each serving with ¼ teaspoon ground cinnamon.

Note: You can find steel cut oats in the healthy food section of your grocery store or at your local farmers market. I buy mine there in bulk. I cook a big pot on Sunday for the week. If oats seem a bit too dry/sticky, add 1 tablespoon hot water to each serving.

Lighten Up Your Chicken Salad

All natural, nonfat Greek strained yogurt is the closest substitute to mayonnaise and/or sour cream I've found for many of my recipes, and it works beautifully in this chicken salad. I like the Cayenne pepper for a little kick.

Tweak your yogurt/mayo ratio if you want to go lighter or heavier with the fat.

Lightened Up Chicken Salad

1 ½ pounds chopped, cooked chicken
½ cup finely chopped celery
¼ cup finely chopped red bell pepper
¼ cup finely chopped yellow or green bell pepper
¼ cup finely chopped red onion
1 cup all natural, nonfat Greek strained yogurt
½ cup mayonnaise
1 teaspoon ground red pepper
½ teaspoon kosher salt
¼ teaspoon black pepper
¼ teaspoon Cayenne pepper

Chicken stock

Combine all ingredients in a large bowl and stir. If chicken salad needs a little thinning, add chicken stock for desired consistency.

Crispy Un-Fried Chicken Thighs

“Un-fried” chicken is what it is—a healthier alternative to an unhealthy classic. It can, however, be scrumptious. Gary said this is better than the real deal. You decide.

Crispy Un-Fried Chicken Thighs

6 – 8 boneless, skinless chicken thighs
1 teaspoon kosher salt (or more if you like it seasoned well)
Fresh ground black pepper to taste
¼ cup buttermilk
2 egg whites
1 tablespoon hot sauce
2 cloves minced garlic
1 tablespoon water

Panko bread crumbs
Dried parsley
Olive oil

Preheat oven to 375 degrees. Brush a baking sheet or cast iron skillet with oil.

Trim excess fat from thighs, and season generously with salt and pepper. Add about 1 cup panko to a plate.

Combine buttermilk, egg whites, hot sauce, garlic and water, and add chicken pieces, coating on both sides. Place chicken in Panko crumbs, pressing as you toss. Transfer thighs to skillet/baking sheet. Sprinkle with parsley and a little more kosher salt. Drizzle with olive oil. Bake for about 35-45 minutes until chicken is cooked through and golden brown.

Note: To save money, by skin-on, bone-in chicken. Remove skin, and de-bone with kitchen shears.

Salmon, Straight Up

I recently wrote about the simplicity of pork tenderloin. Now it's salmon's turn. I don't have time for complicated marinades or fru-fru toppings with chopped herbs of all kinds. I need a good meal--FAST.

Oh, and I eat the salmon skin. Pan frying makes it nice and crispy. I want all the Omega-3s I can get.

Easy Seared Salmon

Good olive oil
4-5 ounce salmon filets with skin
Kosher salt
Fresh cracked black pepper

Blot fish dry. Place skin side up on plate. Drizzle skin with olive oil, and season well with salt and pepper.

Heat some oil to medium-high in a skillet until it smokes. When good and hot, add salmon, skin side down. Cook for 2 minutes. In the meantime, season top side of fish with salt and pepper. After 2 minutes, turn fish, and cook for additional 2 minutes. Remove from heat.

Note: Cooking 4-5 oz. salmon over medium-high heat for 2 minutes on each side should result in medium-rare salmon. I enjoy this salmon with fresh greens, sliced mushrooms, sun dried tomatoes, purple onions, feta cheese, sliced almonds, and a good homemade vinaigrette.

Herb Roasted Green Beans with Potatoes and Carrots

You know I love my roasted veggies. I find that boiling seems to dilute flavors. Sautéing is nice, but it just doesn't produce the same results as cooking in the oven at a high temperature. Roasting intensifies the taste of vegetables—green beans and broccoli explode with flavor, while sweet potatoes, carrots and butternut squash become even sweeter and more delectable. Stick with a baking sheet full of your favorite, or mix several veggies for various flavors and textures.

Herb Roasted Green Beans with Potatoes and Carrots

½ lb. new potatoes, halved
1 ½ lb. fresh green beans, trimmed and halved if desired
½ lb. carrots, cut in 1 inch diagonal pieces
Olive oil
Kosher salt
Fresh cracked black pepper
2 teaspoons fresh rosemary, chopped
2 cloves garlic, minced

Preheat oven to 400 degrees.

Place vegetables on a large baking sheet. Drizzle with olive oil, and season liberally with kosher salt. Add pepper to desired taste. Sprinkle rosemary and garlic over veggies and toss to coat. Roast for about 30 minutes or until lightly browned and tender, tossing halfway through cooking. Adjust seasoning.

Tuna and White Beans

Every time I’m hungry—every time I put food in my mouth—I use the opportunity to eat healthy. Well, most of the time. When it comes to snacks, that means no zero-nutritional-value Nabs, no so-called “healthy” fruit/nut bars, or any other pre-packaged, empty calorie, or high-sugar quick fixes. Instead, I opt for all-natural munchies. Here’s my current favorite afternoon snack.

Tuna and White Beans

2 cans white beans (Great Northern, Cannellini, Garbanzo, or a mix), rinsed and drained
4-5 oz. white tuna, packed in water, drained
½ cup diced celery, including leaves
¼ cup diced black olives
Juice of ½ lemon, or more to taste
2 tablespoons olive oil, plus more for drizzling
1 teaspoon kosher salt
Fresh cracked black pepper, to taste

Mix all ingredients. Adjust seasonings. Drizzle each serving with olive oil.

Broccoli, Mushroom Sauté with Chicken and Brown Rice

I’m embarrassed to admit that I wasted a good two hours yesterday afternoon trying to think of something to cook for dinner last night. I ultimately ended up focusing on some key players in my refrigerator and pantry: chicken, fresh broccoli, mushrooms and brown rice. I like the idea of a one bowl meal—easy, flavorful and satisfying. Add some cheese and nuts, and dinner’s served.

Broccoli, Mushroom Sauté with Chicken and Brown Rice

1 cup brown rice, prepared

Olive oil
2 broccoli heads, florets trimmed
2 cloves garlic, minced
Kosher salt
Chicken stock
2 cups mushrooms, sliced
1 tablespoon all-natural, buttery spread

1 ½ cups cooked chopped chicken
Black pepper

Toasted sliced almonds
Sliced green onions
¼ cup crumbled feta

Shredded Parmesan cheese (optional)

Heat about 2 tablespoons olive oil in a large skillet over medium heat. Add broccoli florets and garlic and a sprinkle of kosher salt. Sauté for about 5 minutes. Add about ½ cup chicken stock, partially cover, and cook, stirring occasionally, for about 20 minutes or until broccoli is almost tender. Add more stock as necessary. When broccoli reaches desired tenderness, add mushrooms, and cook for about 10 minutes until mushrooms release most of their liquid and the pan starts to dry out. Add all-natural, buttery spread at this point, if using. Fold rice and chicken into skillet, and heat through, adjusting seasoning and adding black pepper. Transfer to a large bowl. Top with feta, green onions, almonds, and a drizzle of olive oil. Finish off with grated Parmesan cheese (optional).